Nutrition

Leeks are a good source of vitamin A, which supports our vision and immune system, and bone-building vitamin K and manganese.

Shopping Guide

For the more tender leeks, go for the smaller or medium sized Small to medium sized leeks are the most tender. Look for leeks that have a firm white bulb and bright green leaves.

Storage

Store your leeks whole in the fridge or crisper drawer for up to a week. If chopped, keep in an airtight container or zip-lock bag left slightly open will help to contain the smell.

Preparation

To prep leeks, cut off the dark green tops (you can slow cook these in butter or stock to not waste them if you want!) and wash really well, making sure to get the water between the layers. Slice into rounds, in half lengthways, or cook whole. You can steam, boil, bake, or stir fry small slices of leeks – cook until soft.

Kids in the Kitchen

For a younger child, why not get them washing the leeks? Remove the ends of the leek and slice lengthways so they can see all the layers and spot any grit in it. Show them how to wash between the layers or submerge in water to rinse properly.

For an older child, it could be a great opportunity to learn some essential knife skills. Use the bridge technique to slice lengthways, and the claw grip to slice thinly all the way up the leek. If they are ready, you could then show them how to cook the leeks in butter or oil, salt and black pepper in a frying pan over low heat until soft and sweet, being careful of the heat.

Find more ideas for involving kids in the kitchen here.

Sensory

Explore leek through sight by getting a whole leek and describing the colours, the layers, the shape and texture. What does it remind you of? What words or images does it bring to mind? Cut it in half lengthways to see the layers more clearly and describe again – does it remind you of something new now?

Find more sensory ideas, tips and videos here. If you get stuck and need a little help with describing words, we have a selection for you here, too!

Serving

Next time you make a meal that includes leeks, why not ask your child to help you with one small step in the preparation of the leeks (maybe washing it carefully between all the layers), then see if they want to help you serve it as “their” meal.

Find the best ways of involving your own child and their skills and interests on our Roles for Kids page.

Activities

Why not try making a 3D leek model using playdough or air drying clay and paint? Grab a real leek to use as an example to get it just right!

Kids more into science? Explore leeks by investigating the roots, layers, and colours with a magnifying glass.

You can find more at-home science fun with veg with our videos from Stefan Gates’ here.

Find loads more free veg-themed crafts here and games here.